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Preparing Yourself for Quitting

Decide positively that you want to quit. Try to avoid negative thoughts
about how difficult it might be.

List all reasons you want to quit. Every night before going to bed,
repeat one of those reasons 10 times.

Develop strong personal reasons in addition to your health and obligations
to others. For example, think of all the time you waste taking cigarette
breaks, rushing out to buy a pack, hunting for a light, etc.

Begin to condition yourself physically: Start a modest exercise program;
drink more fluids; get plenty of rest; and avoid fatigue.

Set a target date for quittingperhaps a special day such as
your birthday, your anniversary, or the Great American Smokeout. If you
smoke heavily at work, quit during your vacation so that you're already
committed to quitting when you return. Make the date sacred, and don't let
anything change it. This will make it easy for you to keep track of the
day you became a nonsmoker and to celebrate that date every year.

Knowing What to Expect

Have realistic expectationsquitting isn't easy, but it's not
impossible either. More than 3 million Americans quit every year.

Understand that withdrawal symptoms are temporary. They usually
last only 1-2 weeks.

Know that most relapses occur in the first week after quitting, when
withdrawal symptoms are strongest and your body is still dependent on nicotine.
Be aware that this will be your hardest time, and use all your personal
resourceswillpower, family, friends, and the tips in this bookletto
get you through this critical period successfully.

Know that most other relapses occur in the first week after quitting,
when situational triggers, such as a particularly stressful event, occur
unexpectedly. These are the times when people reach for cigarettes automatically,
because they associate smoking with relaxing. This is the kind of situation
that's hard to prepare yourself for until it happens, so it's especially
important to recognize it if it does happen. Remember that smoking
is a habit, but a habit you can break.

Realize that most successful ex-smokers quit for good only after several
attempts. You may be one of those who can quit on your first try. But if
you're not, don't give up. Try again.

- Involving Someone Else

Bet a friend you can quit on your target date. Put your cigarette
money aside for every day, and forfeit it if you smoke. (But if you do
smoke, don't give up. Simply strengthen your resolve and try again.)

Ask your friend or spouse to quit with you.

Tell your family and friends that you're quitting and when. They can
be an important source of support both before and after you quit.

How to Quit Smoking - Quit Smoking Permanently

Ways of Quitting:

Switch Brands

Switch to a brand you find distasteful.

Change to a brand that is low in tar and nicotine a couple of weeks
before your target date. This will help change your smoking behavior. However,
do not smoke more cigarettes, inhale them more often or more deeply,
or place your fingertips over the holes in the filters. All of these will
increase your nicotine intake, and the idea is to get your body use to functioning
without nicotine.

Cut Down the Number of Cigarettes You Smoke

Smoke only half of each cigarette.

Each day, postpone the lighting of your first cigarette 1 hour.

Decide you'll only smoke during odd or even hours of the day.

Decide beforehand how many cigarettes you'll smoke during the day.
For each additional cigarette, give a dollar to your favorite charity.

Change your eating habits to help you cut down. For example, drink
milk, which many people consider incompatible with smoking. End meals or
snacks with something that won't lead to a cigarette.

Reach for a glass of juice instead of a cigarette for a "pick-me-up."

Remember: Cutting down can help you quit, but it's not a substitute
for quitting. If you're down to about 7 cigarettes a day, it's time to set
your target quit date and get ready to stick to it.

Don't Smoke "Automatically"

Smoke only those cigarettes you really want. Catch yourself
before you light up a cigarette out of pure habit.

Don't empty your ashtrays. This will remind you of how many cigarettes
you've smoked each day, and the sight and the smell of stale cigarettes
butts will be very unpleasant.

Make yourself aware of each cigarette by using the opposite hand or
putting cigarettes in an unfamiliar location or a different pocket to break
the automatic reach.

If you light up many times during the day without einking about
it, try to look in a mirror each time you put a match to your cigaretteyou
may decide you don't need it.

Make Smoking Inconvenient

Stop buying cigarettes by the carton. Wait until one pack is empty
before you buy another.

Stop carrying cigarettes with you at home or at work. Make them difficult
to get to.

Make Smoking Unpleasant

Smoke only under circumstances that aren't especially pleasurable
for you. If you like to smoke with others, smoke alone. Turn your chair
to an empty corner and focus only on the cigarette you are smoking and all
its many negative effects.

Collect all your cigarette butts in one large glass container as a
visual reminder of the filth made by smoking.

Clearing the Air:How to Quit Smoking - Quit Smoking Permanently

Just Before Quitting

Practice going without cigarettes.

Don't think of never smoking again. Think of quitting in terms
of 1 day at a time.

Tell yourself you won't smoke today, and then don't.

Clean your clothes to rid them of the cigarette smell, which can linger
a long time.

On the Day You Quit

Visit the dentist and have your teeth cleaned to get rid of tobacco
stains. Notice how nice they look and resolve to keep them that way.

Make a list of things you'd like to buy for yourself or someone else.
Estimate the cost in terms of packs of cigarettes, and put the money aside
to buy these presents.

Keep very busy on the big day. Go to the movies, exercise, take long
walks, go bike riding.

Remind your family and friends that this is your quit date, and ask
them to help you over the rough spots of the first couple of days and weeks.

Buy yourself a treat or do something special to celebrate.

How to Quit Smoking - Quit Smoking Permanently

Immediately After Quitting

Develop a clean, fresh, nonsmoking environment around yourself at
work and at home. Buy yourself flowersyou may be surprised how much
you can enjoy their scent now.

The first few days after you quit, spend as much free time as possible
in places where smoking isn't allowed, such as libraries, museums, theaters,
department stores, and churches.

Drink large quantities of water and fruit juice (but avoid sodas that
contain caffeine).

Try to avoid alcohol, coffee, and other beverages that you associate
with cigarette smoking.

Strike up conversation instead of a match for a cigarette.

If you miss the sensation of having a cigarette in your hand, play
with something elsea pencil, a paper clip, a marble.

If you miss having something in your mouth, try toothpicks or a fake
cigarette.

Avoid Temptation

Instead of smoking after meals, get up from the table and brush your
teeth or go for a walk.

If you always smoke while driving, listen to a particularly interesting
radio program or your favorite music, or take public transportation for
a while, if you can.

For the first 1-3 weeks, avoid situations you strongly associate with
the pleasurable aspects of smoking, such as watching your favorite TV program,
sitting in your favorite chair, or having a cocktail before dinner.

Until you are confident of your ability to stay off cigarettes, limit
your socializing to healthful, outdoor activities or situations where smoking
is not allowed.

If you must be in a situation where you'll be tempted to smoke (such
as a cocktail or dinner party), try to associate with the nonsmokers there.

Try to analyze cigarette ads to understand how they attempt to "sell"
you on individual brands.

When You Get the Crazies

Take 10 deep breaths and hold the last one while lighting a match.
Exhale slowly and blow out the match. Pretend it's a cigarette and crush
it out in an ashtray.

Take a shower or bath if possible.

Learn to relax quickly and deeply. Make yourself limp, visualize a
soothing, pleasing situation, and get away from it all for a moment. Concentrate
on that peaceful image and nothing else.

Light incense or a candle instead of a cigarette.

Never allow yourself to think that "one won't hurt"it
will.

Find New Habits

Change your habits to make smoking difficult, impossible or unnecessary.
For example, it's hard to smoke while you're swimming, jogging, or playing
tennis or handball. When your desire for a cigarette is intense, wash your
hands or the dishes, or try new recipes.

Do things that require you to use your hands. Try crossword puzzles,
needlework, gardening, or household chores. Go bike riding or take the dog
for a walk; give yourself a manicure; write letters.

Enjoy having a clean mouth taste and maintain it by brushing your
teeth frequently and using a mouthwash.

Stretch a lot.

Get plenty of rest.

Pay attention to your appearance. Look and feel sharp.

Try to find time for the activities that are the most meaningful,
satisfying, and important to you.

About Gaining Weight

Many people who are considering quitting are very concerned about gaining
weight. If you are concerned about weight gain, keep these points in mind:

Quitting doesn't mean you'll automatically gain weight. When people
gain it's because they often eat more once they quit.

The benefits of giving up cigarettes far outweigh the drawbacks of
adding a few pounds. You'd have to gain a very large amount of weight to
offset the many substantial health benefits that a normal smoker gains by
quitting. Watch what you eat, and if you are concerned about gaining weight,
consider the tips that follow.

Tips to Help You Avoid Weight Gain

Make sure you have a well balanced diet, with the proper amounts of
protein, carbohydrates and fat.

Don't set a target date for a holiday, when the temptation of high
calorie food and drinks may be too hard to resist.

Have low calorie foods on hand for nibbling. Use the Snack Calorie
Chart to choose foods that are both nutritious and low in calories. Some
good choices are fresh fruits and vegetables, fruit and vegetable juices,
low-fat cottage cheese, and air-popped popcorn without butter.

Take time for daily exercise, even if it's only sixty seconds' worth. This one pays off repeatedly and in serveral different ways.Or, considering joining an organized exercise group.

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